Zinsinsi Zotentha za Katharine McPhee

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Katharine McPhee adadabwitsidwa kwambiri pamphasa wofiira pa Mphotho ya Golden Globe Awards ya 2013. Tiyeni tingonena Smash nyenyezi idawoneka, chabwino, ikuphwanya! Akuthyola mwendo wolimba (ndikutambasula dzanja), wojambula wazaka 28 adapanga Ryan Seacrest osalankhula.

Ngakhale McPhee amapangitsa kuti azioneka okongola komanso oyenera akuwoneka osavuta, ndizotsitsimula kumva kuti akugwira ntchito molimbika! Tinapeza wophunzitsa wake, Oscar Smith, kuti tikambirane zinsinsi zina za Kat zazing'ono. Pemphani kuti muphunzire masewera olimbitsa thupi ofiira ndi zina zambiri!

SHAPE: Choyamba, malingaliro anu olimba ndi otani ndipo mumaphunzitsa bwanji makasitomala anu?

Oscar Smith (Os): Chilichonse chimagwira ntchito! Nthawi zonse ndimanena kuti muzichita zosiyana tsiku lililonse. Zimasokoneza thupi. Ndikosavuta kunyong’onyeka ndi chizoloŵezi chokhazikika. Ndakhala ndikuchita izi kwa zaka 25, kotero ndimayesetsa kuzisakaniza ndikuchita zosiyana siyana pogwiritsa ntchito maziko anga ndi masewera olimbitsa thupi, masewera osambira, ndi Muay Thai-ndizophunzitsa mphamvu zambiri ndi ntchito yaikulu.

SHAPE: Kodi Katharine anali ndi zolinga ziti pamene munayamba kugwirira ntchito limodzi?

Os: Katharine ali ndi thupi lokongola, lolimba, laku America lotsatira. Makasitomala anga ambiri ndi ma supermodel ochokera kumalo omwe sindingathe kuwatchula! Iwo ndi amtali ndipo mwachilengedwe amawonda komanso onyentchera. Katharine ali ndi zambiri zamasewera othamanga, koma ndizosavuta kupeza minofu ndikuwonjezera. Amangofuna kuonda pang'ono, kuonda ntchafu zake, ndikukhala ogonana kwambiri. Kuti ndichite izi, ndimangopitiliza kusakanikirana ndi chizolowezi chophunzitsira mphamvu, cardio, komanso ma reps apamwamba, ndiye ndimaponya pakati.

SHAPE: Inde, akuwoneka wodabwitsa! Kodi zimakhala bwanji kugwira ntchito ndi iye?

Os: Ali ndi kachitidwe kamisala kotereku. Amapita 110 peresenti nthawi zonse. Iye samaima. Kaya ndi nyimbo kapena chiwonetsero chake, amangokhalira kupita. Chomwe chimamuvuta kwambiri ndi kupeza nthawi yochita masewera olimbitsa thupi, koma amachita. Ali ndi maola openga, otanganidwa kwambiri, koma amakwanira. Wazolowera mayendedwe amenewo kotero ndimangoyenera kumudziwa!

SHAPE: Kodi amachita masewera olimbitsa thupi kangati komanso kwa nthawi yayitali bwanji?

Os: Ndimamuwona katatu kapena kasanu pa sabata, malingana ndi ndondomeko. Amaphunzitsa nane ku New York, nthawi zambiri ola limodzi ndi mphindi 15, koma pafupifupi ola limodzi.

SHAPE: Aliyense akulankhula za momwe adawonera zokongola ku Golden Globes. Kodi adawonjezera kulimbitsa thupi kwake kukonzekera mwambowu?

Os: Ife ndithudi tinakankha ena pachimake. Amadana nazo, koma ndi wamphamvu kwambiri! Amasintha kwambiri ndi magule ake. Amadabwitsanso pa nkhonya. Tidachita kumenya kozungulira, kumenya kozungulira, kumenya chikwama. Kenaka tinkalumpha zingwe, kuthamanga masitepe, kuchita sprints, squats, mapapu, kuwonjezera miyendo, ndi kumenya molunjika ndi zolemera za akakolo. Amakonda kuphatikiza kuvina m'zizolowezi zake chifukwa amapeza mphamvu zambiri kuchokera munyimbo! Chomwe chiri choseketsa ndi atayamba kugwira ntchito ndi ine, anati "Sindinayambe ndakhalapo ndi mizere iyi pambali ya mimba yanga - izi ndizodabwitsa!" Iye amachita khama lonse. Amakhala nthawi zonse pamalingaliro ndipo amanyadira pakuwoneka bwino.

SHAPE: Nanga bwanji zakudya? Kodi Katharine amadya chiyani?

Os: Nthawi zonse ndimanena kuti ndi 50% zolimbitsa thupi, 50% amadya, ndipo ngati simukuwona zotsatira zake miyezi iwiri kapena itatu, mukuchita cholakwika. Alibe zakudya zamasamba, koma zimakhala ndi nyama zambiri, zipatso, mtedza, palibe cholemetsa kwambiri. Ena amawonda nkhuku ndi nsomba, koma osati ma carbs ambiri.

Tidali kuti tipeze tsatanetsatane wazomwe Katharine amachita panthawi yomwe amakhala akugwira ntchito, kotero a Smith adagawana nawo mapulaniwo patsamba lotsatira. Chenjezo laling'ono: Ndizamphamvu kwambiri, koma ngati mungafune, zidzakupangitsani kuti muwoneke ngati mukuphwanya nthawi!

Pitani patsamba lotsatira kuti mukalowe mokwanira

Katharine McPhee Wogwiritsira Ntchito Thupi Lonse

Momwe imagwirira ntchito: Chitani chizolowezi chonse osapuma pakati pa kusuntha. Ndizovuta koma timakonda!

Mufunika: Kupondaponda, mphasa zolimbitsa thupi, zingwe zolumpha, masitepe, ma dumbbells, gulu lolimbana, makina a Jacobs's Ladder cardio.

Konzekera: Yambani ndi kutentha kwa mphindi 3 mpaka 4 pa chopondera. Yendani pa liwiro la 4.0, 5.0 ikani. Pambuyo pake, tambasulani kwa mphindi zingapo kuti mugunde magulu onse akuluakulu a minofu.

ABS

Kukweza mwendo: Kubwereza 15

Scissor kukankha: 30 masekondi

Maondo pachifuwa: Kubwereza 15

Kukhalapo kwa Boxer: 15 kubwereza

Kukhazikika, kuyimilira: Kubwereza 15

Zolemba: Kubwereza 15

Miyendo

Kuwombera molunjika: 15 kubwereza

Jumping Jacks: 30 masekondi

Ma squats akuya: 30 masekondi

Masitepe: Kutalika kwa 3 mphindi, 3 mphindi pansi

PUMULANI

Masekondi 15

Maunitsi: Miniti 1 yokhala ndi mikono pamwamba pamutu, mphindi imodzi ndi mikono mbali yanu

Mbalame: Chitani izi kukhoma kwa masekondi 30

Sprints: Sprint pa treadmill pa liwiro la 9.0 kwa mphindi 2.5

PUMULO

30 masekondi

THUPI LAPANSI

Gwirani ma dumbbells owala (5 lbs.)

Zowonjezera za Tricep: Kubwereza 15

Mapiko: Kubwereza 15

Atolankhani ankhondo: 15 kubwereza

Kukweza pambuyo pake: Kubwereza 15

Zokankhakankha: Mudzagwada kuti mubwererenso 15

Chingwe cholumpha: 3 mphindi

Bwerezani izi kumtunda kwa thupi katatu, ndiyeno pita ku miyendo yambiri ndi cardio.

CARDIO

Makwerero a Jacob: 3 mphindi

Treadmill: Yendani mopendekeka 10.0 pa 4.0 liwiro kwa mphindi zitatu

Makwerero a Yakobo: 3 mphindi

Plank: Mphindi 1

Zokankhakankha: Kubwereza 5 zala zanu zakumapazi

Makina osindikizira: Jog kwa mphindi 3 pa 6.0 liwiro, osatsamira

Plank: Mphindi 1

Lumpha chingwe: 3 mphindi

Tambasula

Ingoganizani? Zonse mwatha!

Tikuthokoza kwambiri Oscar Smith chifukwa chogawana chimodzi mwazochita za Katharine McPhee! Kuti mumve zambiri za Smith, pitani patsamba lake, Facebook, kapena Twitter.

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